Got A2 Milk?

By July 20, 2016 December 7th, 2016 Nutrition

The devil is in the details when choosing dairy products

We’re constantly learning new details about health and nutrition, and in recent years some radical differences about the types of proteins in cow milk have come to light.

Casein is the principal protein found in cow milk, as well as products like cheese and yogurt that are made from milk. Cow milk also contains lesser amounts of whey. By contrast, milk produced by goats and sheep contains higher levels of whey protein to casein and may be easier for many people to digest.

Dr. Phil Maffetone has addressed many questions surrounding dairy foods in his books and on this website.

Many people who have problems with dairy products assume they have an issue with lactose, a type of sugar contained in milk, when they actually have a problem digesting casein. It’s been well-documented that some people, perhaps many, have difficulty digesting casein.

As it turns out, it’s even more complicated than this, because there are actually two types of casein — A1 and A2 — with conflicting health effects found in cow milk. Different breeds of dairy cattle tend to produce more or less of each casein type in their milk.

A1 beta casein has been associated with ill health and is found in larger ratios in the milk of certain types of cattle. Studies, including data from the World Health Organization, have linked A1 with increased risk of heart disease, high cholesterol, type 1 diabetes, sudden infant death syndrome, neurological disorders such as autism and schizophrenia, and possibly allergies. Some people may have an easier time digesting A1 than others, but it may not be healthful for anyone.

On the other hand, these ill-health issues are not associated with consumption of A2 casein, which is produced by other types of dairy cattle, particularly Jersey cattle.

Most big dairy companies get their milk from a mixture of different cattle breeds, and the predominant milk cow in the United States is, unfortunately, the predominant A1-producing breed — the Holstein. This is the classic black-and-white dairy cow developed to produce large quantities of milk. However, to further complicate, some individual Holstein cattle do have the genetic ability to produce a high-A2 milk.

Jersey dairy cows, as well as goats and sheep, are noted as consistently producing milk with higher levels of A2 casein type. But these animals produce much less milk per animal.

In the future, we’ll see efforts in the dairy industry to identify A2-producing cows. One organization is readying a labeling program for dairy products in Australia and the U.S.

If you are looking for milk products with a higher A2 content, the best option is to seek out milk products from a local farmer who raises Jersey cattle on grass. In stores, look for milk products labeled as being made from Jersey cow milk.

Some other basic things to know if you choose to consume dairy products.

  • Heavy cream and butter contain virtually no casein or lactose, and most people can consume these with no problems.
  • Fully cultured hard cheeses contain predominantly casein and fat. If you have a problem with lactose, you may be able to tolerate fully cultured cheeses. The way to tell is if the carbohydrate content on the label is 0.
  • Most yogurts on the market have not been fully cultured and thus contain a fair amount of milk sugar. Read the label on the plain variety of your favorite brand to see how much carbohydrate it contains. This is all milk sugar — lactose and galactose. Making your own yogurt is an option — culturing your yogurt for longer periods will allow the bacteria to more fully consume the milk sugars.
  • Dairy products from cows that have been feeding on green grass contain the most nutrients.


  • Michael says:

    I have a strange issue with Dairy which seems to not fall into a specific Dairy Intolerance Category. I can eat most hard cheese, butter and sometimes small yoghurt. I seem to run into issues when eating cream, Ice Cream and Milk(This Includes Lactose Free Milk and Goats Milk). Does anyone know what part of milk a might be having issues with?

    • Michael:

      Lactose. Lactobacilli (which sour milk, turning it into sour cream or cheese) break down lactose in order to ferment the milk. So, whenever the milk is NOT fermented, the lactose is still present in its unbroken state. So generally, the sourer the yoghurt or cream, and the more aged the cheese, the less lactose you’re going to find in it. Goat’s milk is an alternative that sometimes works for those who are lactose intolerant (depending on their level of intolerance).

      • Cyndy says:

        If you have probiotics with lactobacilli, is this a dairy product? I have had lactose free milk for a year and that didn’t help. Deli meats have Carson and it wreaks havoc on my body. Cut out all dairy and feel much better. Now taking a probiotic that has lactobacilli. Also eating Soy yogurt. Is there a difference.

        • Hi Cyndy,

          Lactobacilli by themselves are not considered milk products, although I wouldn’t be surprised if some probiotic lactobacillus brands do have milk in them. I’d say it’s unlikely that your lactobacillus probiotic has dairy but it’s always best to check the label to be sure.

  • Jeff says:

    Wow Hal… It’s tough to get around all the issues these days: not only is it what you eat, but where and how the food was raised. Aligning all three can be challenging. For example, you mention that grass fed dairy is better from the standpoint of nutrition. And yet we also know that Cow’s in general have become a huge strain on the Earth, and Grass Fed even more so by way of resource consumption and deforestation…

    In my low-carb adventures I was happy to discover just how loaded sardines are in omega 3’s and protein, only to find out their population is in significant decline.

    Being healthy and socially conscious at the same time is a big job. Thanks to people like you and Dr. Phil who disseminate empowering information, and make that job easier for the rest of us.

    Jeff Beck (photographer, not the guitar legend).

  • Steve says:

    How would this affect drinking protein shakes or should this not be a concern?

  • andrew says:

    Hi Phil what are your thoughts on milk kefir?

  • lizzie says:

    Hi Phil
    Interesting reading! What about Ayrshire and Guernsey milk? My young children were dairy intolerant and I switched to Guernsey milk which made a big difference to their allergies!

  • Jacob Tanz says:

    I understand that Casein was found to increase the probability of cancer. By consuming liquid or hard Casein products of any kind A1 or A2.
    what is position on Casein and Cancer?

  • Jerry Bradley says:

    what type of. Running Program can help. High Blood Pressure Thanks. JB

    • Jerry:

      Generally speaking, training at a very low stress (aerobic heart rate) can help. But if you have medically diagnosed cardiovascular issues, check with your doctor before beginning any kind of training regimen.

Leave a Reply